5 Tips for Saying Goodbye to ‘Back Fat’

by | Mar 30, 2015 | Exercise, General Health, Healthy Eating, Helps, Lifestyle

Have you ever had a ‘dressing room revelation’?  It’s when you are standing in a dressing room, the kind with mirrors on all sides, and you see yourself from a completely different vantage point.  It’s when women (and often men) discover ‘BACK FAT’.

Most of my female clients have it on their list of goals, especially right now, with warmer weather approaching.  Here are a few tips on how to address one of the trickiest spots we tend to carry extra weight.  The last tip may surprise you!

Want to lose that ‘Back Fat’?  Here’s how:

  1. Up your cardio-Cardio is known to be the fat burner, however, you need to up your game if you want to burn that fat. 30-60 minutes four or five times a week at a moderate pace, or blast it by alternating between periods of high intensity, pushing to your extreme limit and then a period of lower intensity, recovery time.  This method results in an ‘after burn’ effect that keeps your body burning extra calories all through the day.
  2. Do toning exercises-This is simply using hand weights or dumb bells for toning rather than strengthening. To get results, use lighter weights and do more reps and sets, 18 to 20 reps and three or more sets for each exercise.

    Lifting lighter weights and doing more reps/sets help to tone rather than strengthen

  3. Incorporate stretching, Pilates or Barre classes-Like using weights to tone, these types of exercises result in toning more than strengthening.
  4. Adjust your eating-of course, because 80% of our fitness results are due to making good nutrition choices. Eat foods that support your level of intensity and effort, especially lean proteins, nutrient dense carbs and lower fat and sugar contents.
  5. Wear the right size-Many of us fail to realize that wearing the proper size will immediately eliminate the bulges and rolls and make us look slimmer!

So let’s get ready for summer and break out the tank tops!  Get your backside to look as great as the rest of you does! You will improve your posture, too, as a result of the confidence you feel about what you are doing to take care of your body!

Until next time, be well!  Your Bff